1. Physical Fitness
Aspects of Wellness

2. What are the 5 Components of Physical Fitness?
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

3. Components of Fitness Cardiorespiratory Endurance:
The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity
Cardiorespiratory endurance is needed to maintain cardiovascular health
Measuring Cardiorespiratory Endurance:
Three-minute Step Test – determines the rate at which your heart beats following a period of physical activity

4. Improving Cardiorespiratory Fitness
Aerobic:
Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes 3 times a day or for 20 to 30 minutes at one time
Examples of Aerobic Activities:
Running, cycling, dancing, swimming
Anaerobic:
Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
Examples of Anaerobic Activities:
Running 100-meter dash, lifting weights

5. Cardiorespiratory Endurance
Resting Heart Rate
When is the best time to take it?
Where do you take it?
What is the average resting heart rate for males/females?
Target Heart Rate
What is the purpose of achieving a Target Heart Rate?
How do you calculate your target heart rate?

6. Components of Fitness Muscular Strength: Muscular Endurance:
The amount of force a muscle can exert
Muscular Endurance:
The ability of the muscles to perform physical tasks over a period of time without becoming fatigued
Muscular strength is needed for activities that involve lifting, pushing, or jumping and muscular endurance to perform such activities repeatedly
Give you power to perform daily activities without being fatigued; give you better posture and fewer back problems

7. Components of Fitness Measuring Muscular Strength and Endurance
Abdominal muscle strength and endurance: Curl-ups
How might abdominal strength improve your posture?
Upper body strength and endurance: Arm Hang
What are the benefits of having good upper body strength and endurance?

8. Muscular Strength and Endurance
Ways to Improve:
Resistance Exercise
Tone muscles, improve muscular strength, increase muscular endurance
Types of Resistance Training Exercise:
Isotonic – An activity that uses muscle tension to improve muscular strength with little or no movement of the body part
Example: pushing against a wall or any immovable object
Isometric – An activity that combines muscle contraction and repeated movement
Example: Calisthenics, push-ups, pull-ups, sit-ups, using a rowing machine
Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed
Example: using a stationary bike or treadmill designed to control resistance and speed

9. Components of Fitness Flexibility:
The ability to move a body part through a full range of motion
Benefits of Flexibility:
Increase your athletic performance
Help you feel more comfortable
Reduce the risk of muscle strains and other injuries
Prevent lower back problems
Measuring Flexibility:
Sit-and-Reach Test

10. Ways to Improve Flexibility
Dynamic Stretching
Involves moving parts of your body and gradually increasing reach, speed of movement, or both
Consists of controlled leg and arm swings that take you (gently) to the limits of your range of motion
No bounces or "jerky" movements
Examples: slow, controlled leg swings, arm swings, or torso twists
Static Stretching
You stretch to the farthest point and hold the stretch
Examples: butterflies, toe touch, hurdler stretch
PNF (proprioceptive neuromuscular facilitation)
A technique of combining passive stretching and isometric (resistance) stretching in order to achieve maximum static flexibility
Examples: partner stretching
Ballistic
Uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion
This is stretching, or "warming up", by bouncing into (or out of) a stretched position (e.g. bouncing down repeatedly to touch your toes.)
Examples: high knees, bounding, grapevine

11. Components of Fitness Body Composition:
The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons.
Body composition: how much of your body is composed of fat vs. everything else
Percentages over the following put you at risk:
Males: 25%
Females: 30%
Being physically active and eating a balanced diet can help you avoid health problems with being overweight
Measuring Body Composition:
“Pinch Test” with a skinfold caliper (measures the thickness of fat beneath a fold of skin)

12. How to Get Started FITT Formula Frequency Intensity Time (duration)
Include each of these elements in your workout
Frequency
How often do you do the activity each week
Intensity
How hard you work at the activity per session
Time (duration)
How much time do you devote to a session
Type
Which activities you select

13. Do Now: Pg 91 in the textbook:
In your own words, explain the meaning of each element of the FITT formula
Frequency
Intensity
Time
Type